yann

Training Log

Diaz

yann

TRAIN, EAT, SLEEP, REPEAT

Thursday, November 28, 2019

Programme AW Coaching en split/ Séance 3 : Cuisses + Mollets +rappel triceps / 5 jours / semaine

Split Squat (Fentes avant pied arrière surélevé) (55.75 kg | 122.91 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 24 kg (52.91 lb) Easy (2-3) 43.05 %
1 15 28 kg (61.73 lb) Easy (2-3) 50.23 %
1 12 32 kg (70.55 lb) Medium (4-6) 57.4 %
1 10 36 kg (79.37 lb) Medium (4-6) 64.58 %
1 10 40 kg (88.18 lb) Hard (7-8) 71.75 %
1 8 48 kg (105.82 lb) Hard (7-8) 86.1 %

Presse 45° en partiel haut

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 90 kg (198.42 lb) Easy (2-3) N/A
1 20 110 kg (242.51 lb) Easy (2-3) N/A
1 20 120 kg (264.55 lb) Medium (4-6) N/A
1 20 140 kg (308.65 lb) Hard (7-8) N/A
1 20 150 kg (330.69 lb) Hard (7-8) N/A

Fentes glissées

Sets Reps Weight Effort (RPE) Success % 1RM
4 10 30 kg (66.14 lb) Hard (7-8) N/A

Leg curl machine (cuisses) (92.25 kg | 203.38 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
4 12 63 kg (138.89 lb) Hard (7-8) 68.29 %

Fentes marché avec kettelbell (79.46 kg | 175.19 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
3 20 40 kg (88.18 lb) Hard (7-8) 50.34 %

Leg extension machine (cuisses) (106.16 kg | 234.04 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
4 20 31.5 kg (69.45 lb) Very hard (9) 29.67 %

Mollets à la presse à cuisse (112.5 kg | 248.02 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 10 130.5 kg (287.7 lb) Unspecified 116 %

Cardio - tapis course ou escalier (82.81 kg | 182.56 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 15 73.9 kg (162.92 lb) Very easy (1) 89.24 %

Extension à la corde poulie haute (triceps) (35.14 kg | 77.47 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 14.7 kg (32.41 lb) Easy (2-3) 41.84 %
1 20 18.1 kg (39.9 lb) Medium (4-6) 51.51 %
1 20 21.5 kg (47.4 lb) Hard (7-8) 61.19 %
1 20 24.9 kg (54.9 lb) Hard (7-8) 70.86 %

Goal

Programme AW Coaching en split
2019-12-20 (3 week(s) and 1 day(s))

Statistics

Body weight: 73.9 kg (162.92 lb)
Tonnage: 31684.5 kg
Volume: 538
Sets: 35
Duration: 1 hour, 30 minutes

Videos

No video.

Comments

yann
yann
November 28, 2019 8:41 AM
Marche 30 minutes. - Prise de 150 g de cottage cheese et 140 g de compote de pomme + 3 galettes de riz à 10h20. - BCAA + EAAintra-training. - 15 minutes de tapis marche. - 10 minutes de sauna. - 5 g créatine post workout.